Foods a Personal Trainer Would Eat


Personal trainers are role models to their clients so they need to live by example. A personal trainer is expected to be fit and healthy. This shows their clients that they know how to do their job.

A personal trainer is more likely to be hired if they look after themselves and look the part. So this article is going to detail personal trainer food and what a personal trainer would usually eat.

A personal trainer knows the important of a healthy diet and balance meals. They would always have a portion of ‘good fats’, ‘good carbs’, ‘protein’ and ‘greens’ on their plate. Plus they would always try to make sure there is some form of protein in every single meal.

Healthy Meal Steak & Salad

Low GI Foods

Personal trainers aim to eat low Glycemic Index also known as low GI foods. This means that the foods are slow digesting.

For example white bread will stay in the stomach digestive for about 1 hour whereas brown bread will stay in the stomach digesting for 3 hours. So by choosing low GI foods personal trainers are able to keep fuller for longer.

Whole Grain Brown Bread

Personal Trainer Food List

Below is a general list of foods that a personal trainer would eat and foods that they would throw away.


Stock up

Throw Out


Apples, bananas, berries

Fruits canned in syrup, dried fruit, fruit juice and all fruit except for…..

Cereals, Grains, Nuts

Oats, natural muesli, un-salted almonds, pumpkin seeds, peanuts, natural peanut butter, almond butter, brown rice, quinoa flakes, chia seeds, sesame seeds, bukinis, lentils.

Sugar coated breakfast cereals, salted/sweetened nuts, cereals with dried fruit.


Wholegrain wraps, coconut flour, sprouted or essene bread (my fav: Purelife Ezekiel 4:9 bread, found at health food stores in the fridge).

White bread, focaccia, Turkish bread, pizza bases, wheat flour

Poultry, Meat, Pickled, Dips

Hummus dip, smoked salmon, sliced turkey/chicken (un-processed), leg ham off bone, silverside, tuna, canned tuna, salmon, chicken breast, turkey breast, veal, beef steak, low fat chicken/turkey mince.

Coated, processed meats, deli meats, salami, sausages, dips, bacon, hot dogs etc.


Frozen or fresh green vegetables like spinach, baby spinach, kale, broccoli, cucumber, lettuce, capsicum, beans, avocado, mushrooms, asparagus, sweet potato etc


Slim pasta, slim rice, rice pasta

Canned pasta in sauce, white pasta, lasagne sheets.

Dairy, Eggs

Free range eggs, ricotta cheese, cottage cheese, almond milk, quinoa milk, rice milk, plain chobani yoghurt.

Cage eggs, ice cream, cheese, milk, high sugar yoghurts.


Extra virgin olive oil, coconut oil, flaxseed oil for dressings.

Vegetable oil, butter, margarine, canola oil.

Snacks, Baked Goods

Rice cakes, carrots, oat bars, 4 bean mix

Any product with high fat and sugar, cakes, cookies, biscuits, crisps, chips, lollies, chocolate, crackers, bagels, pastries, meat pies.

Sauces, Flavouring, Toppings

Herbs, cinnamon, LSA mix, shredded coconut, pepper, lemon squeeze, chilli flakes, vegemite, grainy mustard, algarve syrup etc

Instant pasta sauce, vegetable/chicken/beef stock, sugar, tomato sauce, bbq sauce, mayonnaise.

Unhealthy Processed Foods

Four bean mix, readymade salads.

High fat/sugar foods like cans of baked beans, spaghetti, frozen fish sticks, frozen dinners, packaged cakes etc.


Tea, water, soda water, tonic water, 100% natural sugar free drinking chocolate, black coffee.

Alcohol, soft drink, hot chocolate, coffee.

Scented Tea

Photo credit: David Saddler, foodswings, AnneCN, Pandatea Art.